Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 9051–9100 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9051 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9052 | Spaghetti with meat sauce, frozen entree | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 9053 | McDONALD'S, BIG BREAKFAST | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 9054 | Fast foods, biscuit, with egg, cheese, and bacon | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 9055 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9056 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9057 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9058 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9059 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9060 | Bologna, meat and poultry | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9061 | Sausage, Berliner, pork, beef | Sausages and Luncheon Meats | 15.00 mg | 4% | USDA_SR |
| 9062 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 9063 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9064 | Chicken, broilers or fryers, back, meat and skin, raw | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9065 | Chicken, heart, all classes, raw | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9066 | Chicken, gizzard, all classes, raw | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9067 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% | USDA_SR |
| 9068 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9069 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9070 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9071 | Turkey sticks, breaded, battered, fried | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9072 | Turkey, whole, neck, meat only, raw | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9073 | Chicken, broilers or fryers, skin only, cooked, roasted | Poultry Products | 15.00 mg | 4% | USDA_SR |
| 9074 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9075 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9076 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 9077 | Fast foods, potato, mashed | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 9078 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9079 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9080 | Beef, variety meats and by-products, tongue, cooked, simmered | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9081 | Corn pudding, home prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9082 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9083 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9084 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9085 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 9086 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9087 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 15.00 mg | 4% | USDA_SR |
| 9088 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9089 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9090 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9091 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9092 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9093 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9094 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9095 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9096 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9097 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 9098 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 9099 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 9100 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.00 mg | 4% | USDA_SR |
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